WOD: Wednesday, 7 May 2014
Foam Rolling & Basic 4 Stretching
Oly specific stretching
Banded or PVC Pass Throughs
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Side Pedestal Run
Alternate Leg Lifts: Prone/forearm
If an exercise is too advanced, stick with last weeks easier version.
Power Snatch (from Power Position) 5 x 3
Circuit 50/10 – 4 rounds
KB Swings 32/24 kg
Box Jumps 24/20”
Rest 2 minutes
KB Swings 24/16 kg
Double Under Attempts
Box Jumps 20/10”
KB Swings 16/12 kg
Slow High Singles
Box Step Ups AHAP
-Weights need to stay around a 60-65% range even for the back squats and OHS. The whole point of this phase is to work on TECHNIQUE and get the body used to lifting!!!
-Every week athletes need to try and make small increases but stay in the 60-65% range
-Workouts specify Power, so if it says Clean or Snatch without Power in front of the word that means work on the full Clean or Snatch
-rest should only be about 60-90 seconds in between sets. ITS NOT A RACE!!!
-warmups need to include mobility for these exercises ankle, hip and shoulder mobility need to be focused on daily
-Weight is not important right now! Athletes need to learn to be explosive before they put weight on the bar. Proper technique helps with the explosion…
-These workouts should only take 15min, at most 20 after demonstrations
Everyone for themselves… dont forget the 2 minute rest between each round!
0600 – WOD
0915 – WOD
1830 – WOD
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